Push/Pull

[MUSCLEWORM]

Just wandering if any of you have heard of the push/pull training. Also wandering some pros and cons of it. Appreciate it, muscleworm.

Example:
day1: shoulders/back
day2: bis/tris
day3: legs
day4: chest

 

[Juggernauttx]

Just wandering if any of you have heard of the push/pull training. Also wandering some pros and cons of it. Appreciate it, muscleworm.

Example:
day1: shoulders/back
day2: bis/tris
day3: legs
day4: chest

Do you mean antagonist training? If you mean that, yes alot of people do it. Poliquin is a major advocate of it. I better set up would be:

Day1: chest/back
Day2: legs
Day3: rest
Day4: shoulders, hams
Day5: biceps/triceps

Or did you mean push/pull split?

day1: chest/shoulders/tris
Day2: legs
Day4: back,bi

 

[Dart]

Just wandering if any of you have heard of the push/pull training. Also wandering some pros and cons of it. Appreciate it, muscleworm.

Example:
day1: shoulders/back
day2: bis/tris
day3: legs
day4: chest

Here's a great system you should investigate...

http://www.hypertrophy-specific.com/index.html

Good Luck Bro!
.

 

[Ramstein II]

antagonist training

this antagonist split is more accurately an antogonistic split. Do each work out once a week. pick the volume and intensity that works. This works well with a 10x10 on the large lifts: squat, pull down, bench press. also, its great for supersetting:

Lats (vertical pull down – chin or pull down)
Front delt (vertical push up – military)

Upper-mid back/rear delt (horizontal pull with elbows up)
Chest (horizontal push–bench press)

mid delt/upper trap (vertical pull up-- upright row or side laterals)
Tricep/serratus (vertical push down–dip, press down, or french press)
Biceps (vertical pull up–curl movements)

quads (vertical leg press–squat, leg press movements)
hams/glutes/lower back (vertical leg/hip pull – deep squat, dead lift variety, reverse lunges)
calves (vertical calf press)

 

[Animalhouse]

this antagonist split is more accurately an antogonistic split. Do each work out once a week. pick the volume and intensity that works. This works well with a 10x10 on the large lifts: squat, pull down, bench press. also, its great for supersetting:

Lats (vertical pull down chin or pull down)
Front delt (vertical push up military)

Upper-mid back/rear delt (horizontal pull with elbows up)
Chest (horizontal pushbench press)

mid delt/upper trap (vertical pull up-- upright row or side laterals)
Tricep/serratus (vertical push downdip, press down, or french press)
Biceps (vertical pull upcurl movements)

quads (vertical leg presssquat, leg press movements)
hams/glutes/lower back (vertical leg/hip pull deep squat, dead lift variety, reverse lunges)
calves (vertical calf press)

Interesting post Ramstein Ive read training the antagonist muscle increases the strength of the opposing one by a nervous system effect, is this correct? Cheers mate